生活百科:减肥瘦身小贴士之十一——如何减掉身体脂肪
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    Steps 步骤

    STEP 1 Count calories 计算卡路里

    Count your calories and keep a journal of your intake. In order to lose weight, you have to burn more calories than you consume.

    STEP 2 Eat a balanced diet 均衡饮食

    Eat a balanced diet that includes fruits, vegetables, lean meats, beans, nuts, and whole grains.

    Eat five to six small meals throughout the day.

    STEP 3 Add protein to diet 加入蛋白质

    Increase your protein intake to increase metabolism and to build and repair muscle.

    STEP 4 Incorporate cardio 结合有氧运动

    Incorporate cardio exercises into your program three to four times a week.

    Elevate your heart for 30 to 40 minutes without a break to burn fat.

    STEP 5 Include weight training 加入举重

    Include weight training and core exercises to tone and increase muscle mass.

    STEP 6 Repair and build 修复和重建

    Repair and rebuild your muscles by giving your body a day to rest. Over-training can hinder your efforts.

    STEP 7 Forgive yourself 原谅自己

    Forgive yourself if you fall off track. Every day is a new beginning.

    You must lose 3,500 excess calories to lose 1 pound of body fat.

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